16 Things Gen Xers Should Start Doing Now to Live to 100
What steps should Gen Xers take now to increase chances of reaching 100 years old? Here are tips like exercising, sleeping more, reducing stress, eating well, quitting smoking, and more ways Gen X can boost health and longevity.
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Gen Xers are entering their middle years, which makes adopting healthy habits for longevity more crucial than ever. While genetics play a role, there are many actions Gen X can take starting today to help extend their lifespan. Check out these 15 science-backed things Gen Xers should start incorporating now for a better shot at celebrating their 100th birthday down the road.
Practice Regular Dental Care
Good oral health is crucial for overall wellness. Brushing twice a day, flossing, and regular dental check-ups can prevent issues like gum disease, which is linked to heart disease.
Exercise for at Least 30 Minutes Daily
Regular physical activity reduces risk of disease and boosts overall health. Aim for a mix of cardio and strength training to keep the heart strong and maintain muscle mass.
Increase Fruit and Vegetable Intake
Eating more antioxidant and nutrient-dense produce fights inflammation, cell damage, and lowers risk of chronic illnesses like cancer or heart disease.
Prioritize Sleep
Quality sleep is vital. Gen Xers need 7-8 hours per night minimum to allow the body to recharge and repair. Being sleep-deprived is linked to health problems.
Manage Stress
Unmanaged, chronic stress damages the body long-term. Make time for relaxation through yoga, meditation, massages, or whatever activities reduce your stress levels.
Minimize Alcohol
Heavy alcohol consumption is hard on organs like the liver and brain. Follow recommended limits of one drink per day for women, two for men.
Quit Smoking
Kicking a smoking habit, even later in life, significantly lowers risk of lung cancer and heart disease. Talk to your doctor about stop smoking aids.
Drink More Water
Staying hydrated is key for organ function, circulation, digestion, and more. Aim to drink at least 64 ounces of water per day.
Socialize Often
Strong social ties are linked to reduced rates of cognitive decline, better heart health, and lower mortality. Nurture friendships and relationships.
Take Supplements
Talk to a doctor about supplements that support healthy aging like vitamin D, calcium, omega 3s, antioxidants, and more tailored to your needs.
Challenge Your Brain
Keep your mind active and engaged through games, learning new skills, reading, or problem-solving exercises to boost cognitive function.
Develop Healthy Eating Habits
Focus your diet on lean proteins, healthy fats, whole grains, nuts and seeds. Avoid processed foods, added sugar, and unhealthy fats.
Protect Your Skin
Use SPF, get regular skin checks, and avoid tanning to lower chances of skin cancer, which becomes more common with age.
Stay on Top of Health Screenings
Have regular wellness exams, bloodwork, cancer screenings, and other tests to catch any issues early when they’re most treatable.
Embrace a Positive Outlook
Focus on gratitude, optimism, and purpose. A sunny outlook is linked to reduced stress, lower blood pressure, and better wellbeing.
Try Intermittent Fasting
Fasting with time-restricted eating shows promising benefits for anti-aging by triggering protective cell responses.
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